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Okra vs. Crab stick — In-Depth Nutrition Comparison

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What are the main differences between okra and crab stick?

  • Okra is richer in manganese, vitamin K, vitamin C, folate, vitamin A, and vitamin B1, while crab stick is higher in selenium, phosphorus, and vitamin B12.
  • Crab stick's daily need coverage for selenium is 39% higher.
  • Okra is lower in sodium.

We used Okra, raw and Crustaceans, crab, alaska king, imitation, made from surimi types in this comparison.

Infographic

Okra vs Crab stick infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Okra
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 25% 26% 23% 36% 16% 26% 0.91% 103% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 3.9% 7.9% 15% 11% 9% 121% 69% 1.4% 122%
Contains more MagnesiumMagnesium +32.6%
Contains more CalciumCalcium +530.8%
Contains more PotassiumPotassium +232.2%
Contains more IronIron +59%
Contains more CopperCopper +240.6%
Contains more ZincZinc +75.8%
Contains less SodiumSodium -98.7%
Contains more ManganeseManganese +7063.6%
Contains more PhosphorusPhosphorus +362.3%
Contains more SeleniumSelenium +3085.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Okra
9
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 77% 12% 5.4% 0% 50% 14% 19% 15% 50% 0% 78% 45% 6.7%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 3.4% 0% 7.5% 18% 12% 0% 30% 71% 1% 0% 7.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +58.8%
Contains more Vitamin B1Vitamin B1 +566.7%
Contains more Vitamin B3Vitamin B3 +61.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +65.4%
Contains more Vitamin KVitamin K +7725%
Contains more FolateFolate +∞%
Contains more Vitamin B2Vitamin B2 +33.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg
~equal in Choline ~13mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okra
1
2% 7% 90%
Protein: 1.93 g
Fats: 0.19 g
Carbs: 7.45 g
Water: 89.58 g
Other: 0.85 g
8% 15% 75% 2%
Protein: 7.62 g
Fats: 0.46 g
Carbs: 15 g
Water: 74.66 g
Other: 2.26 g
Contains more WaterWater +20%
Contains more ProteinProtein +294.8%
Contains more FatsFats +142.1%
Contains more CarbsCarbs +101.3%
Contains more OtherOther +165.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Okra
1
37% 24% 39%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.017 g
Polyunsaturated fat: Poly. Fat 0.027 g
34% 43% 23%
Saturated fat: Sat. Fat 0.216 g
Monounsaturated fat: Mono. Fat 0.275 g
Polyunsaturated fat: Poly. Fat 0.143 g
Contains less Sat. FatSaturated fat -88%
Contains more Mono. FatMonounsaturated fat +1517.6%
Contains more Poly. FatPolyunsaturated fat +429.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Okra
0
19% 33% 17% 31%
Starch: 0.34 g
Sucrose: 0.6 g
Glucose: 0.32 g
Fructose: 0.57 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
36% 30% 27% 6%
Starch: 3.5 g
Sucrose: 2.95 g
Glucose: 2.68 g
Fructose: 0.62 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +929.4%
Contains more SucroseSucrose +391.7%
Contains more GlucoseGlucose +737.5%
~equal in Fructose ~0.62g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Okra Crab stick
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Glycemic Index ok

All nutrients comparison - raw data values

Nutrient Okra Crab stick DV% diff.
Selenium 0.7µg 22.3µg 39%
Manganese 0.788mg 0.011mg 34%
Phosphorus 61mg 282mg 32%
Vitamin C 23mg 0mg 26%
Vitamin K 31.3µg 0.4µg 26%
Vitamin B12 0µg 0.57µg 24%
Sodium 7mg 529mg 23%
Folate 60µg 0µg 15%
Vitamin B1 0.2mg 0.03mg 14%
Fiber 3.2g 0.5g 11%
Protein 1.93g 7.62g 11%
Copper 0.109mg 0.032mg 9%
Cholesterol 0mg 20mg 7%
Calcium 82mg 13mg 7%
Vitamin B6 0.215mg 0.13mg 7%
Potassium 299mg 90mg 6%
Vitamin B5 0.245mg 0mg 5%
Vitamin A 36µg 0µg 4%
Magnesium 57mg 43mg 3%
Iron 0.62mg 0.39mg 3%
Carbs 7.45g 15g 3%
Calories 33kcal 95kcal 3%
Vitamin B3 1mg 0.62mg 2%
Vitamin B2 0.06mg 0.08mg 2%
Zinc 0.58mg 0.33mg 2%
Vitamin E 0.27mg 0.17mg 1%
Starch 0.34g 3.5g 1%
Saturated fat 0.026g 0.216g 1%
Monounsaturated fat 0.017g 0.275g 1%
Polyunsaturated fat 0.027g 0.143g 1%
Fats 0.19g 0.46g 0%
Net carbs 4.25g 14.5g N/A
Sugar 1.48g 6.25g N/A
Trans fat 0g 0.008g N/A
Choline 12.3mg 13mg 0%
Tryptophan 0.017mg 0.075mg 0%
Threonine 0.065mg 0.285mg 0%
Isoleucine 0.069mg 0.23mg 0%
Leucine 0.105mg 0.607mg 0%
Lysine 0.081mg 0.707mg 0%
Methionine 0.021mg 0.261mg 0%
Phenylalanine 0.065mg 0.26mg 0%
Valine 0.091mg 0.286mg 0%
Histidine 0.031mg 0.156mg 0%
Fructose 0.57g 0.62g 0%
Omega-3 - DHA 0g 0.028g N/A
Omega-3 - ALA 0.008g N/A
Omega-3 - DPA 0g 0.001g N/A
Omega-6 - Linoleic acid 0.089g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okra Crab stick
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
29%
Okra
12%
Crab stick
Minerals Daily Need Coverage Score
30%
Okra
39%
Crab stick

Comparison summary

Which food is lower in Cholesterol?
Okra
Okra is lower in Cholesterol (difference - 20mg)
Which food is lower in Sugar?
Okra
Okra is lower in Sugar (difference - 4.77g)
Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 522mg)
Which food is lower in Saturated fat?
Okra
Okra is lower in Saturated fat (difference - 0.19g)
Which food is cheaper?
Okra
Okra is cheaper (difference - $11)
Which food is richer in minerals?
Okra
Okra is relatively richer in minerals
Which food is richer in vitamins?
Okra
Okra is relatively richer in vitamins
Which food is lower in glycemic index?
Crab stick
Crab stick is lower in glycemic index (difference - 50)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Okra - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169260/nutrients
  2. Crab stick - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174203/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.